floFOCUS
07.09.26
HYROX
00:00-24:00 (4 rft)
- 600m Run
- 15 t2b
- 20 cal Ski
- 30 total sandbag zercher lunges
25:00-40:00 (amrap)
- 400m Run
- 12 burpees
- 15 Wall Ball Sit-Ups
- 20 russian kb swings
- 30-second Forearm Plank
- 30-second Right Side Plank
- 30-second Left Side Plank
07.08.26
floLIFT
4 sets :
- 1 power clean
- 1 front squat
- 1 squat clean
- 1 jerk
4 sets :
- 2 cleans
- 1 jerk
4 sets : (off rack)
- 3 front squats
- 2 jerks
*focus: receiving position*
07.07.26
Pump&Sweat
25-min
5x6: bench press @rpe 7-8
when finished complete:
3 sets:
- 8 each s/a db kickback
- 8 each db concentration curl
- 12 db chest fly
4 rounds (12-min)
- 2o butterfly sit up
- 15/12 cal ski
- 10 total renegade row
then complete:
6-min amrap
- 10 push ups
- 10 trx low row
- 10 total db snatch
07.05.26
HYROX USA250
(complete with partner)
- 250 cal bike/row ski
- 250 bw lunges/burpees
- 250 db snatches/gorilla row
- 250 slam balls/sit ups
07.04.26
Morrison
50-40-30-20-10
- wall balls (20/14)
- box jumps
- kettlebell swings (53/35)
HAPPY 4th OF JULY! 250 Years of U.S.A.
07.02.26
Pull
20-min
2 sets: (keep light-moderate)
- :30-1:00 min plank
- 8 good mornings (bar)
4×4: deadlift @rpe 7
“1776” (25-min)
2 rounds
- 250m ski
- 17 burpees over bar
- 76 air squats
- 25 push press
- 25 pull ups
- 250m row